Friday 31 August

Strength:
5-5-3-3-1-1
SP-PP-PJ

Skill:
Max Height Box Jump

Wod:
12min AMRAP
50 x Double Unders
7 x Burpees
Add 7 burpees every round
rd2=14, rd3=21 etc

Thursday 30 August

Strength:
New 3rm Thruster

Skill:
Weighted Pull Ups 1-1-1-1-1

WOD:
Nasty Girls
3 Rds
50 x Squats
7 x Muscle Up
10 x Hang Power Cleans @ (60/40 Kg)

Tuesday 28 August

Strength:
-Est new Back Squat 1rm
-Est new Bench Press 1rm

Skill:
2min GHD challenge

Wod:
Angie
100 x Pull Ups
100 x Press Ups
100 x Sit Ups
100 x Squats

Bank Holiday Weekend Aug'12

This weekend sees a lot of activity for the TAFS.  Firstly we have the South Island Showdown which has single handedly been organised by my wee brother Dave.  We have Jamie, Cally, Gibbo and Laura all representing our little community so we wish them well.  If you would like to go and support it is being held at CrossFit Bournemouth KO is 0900 (Dave confirm please?).

Locally we have been asked to help The Fighting Falcons raise some money for their World Kickboxing tournament.  We are putting on a CrossFIt team competition similar to the Katie Piper Foundation Team event we hosted a few weeks back.  The fun and games KO @1400 with the fete starting around 1200.  We currently have 2 teams entered but have plenty of scope to add more if you want to join in.  If you are looking to workout Sunday then this will be a lovely WOD for you ;).

Following on from the competition all TAFS are invited to join us in a few sherbets Sunday evening. The details are hazy but i'm going to say once you have relocated from the comp to home, showered fed and put your faces on, rendez-vous 1930hrs at the Southampton Arms.

Mondays WOD will be a bit of team building.  Dave is celebrating his 30th birthday with a little Rounders and a BBQ. Again all TAFS are invited to come along and try and hit it out the park. (Dave post times and location please).  The gym will be closed Monday!!!

Gareth

Friday 24 August

Strength:
New 5rm back squat

Skill:
OMEM for 10 mins 1 Squat Clean @ 85%

Wod:
3rds

Run 400m
5 x Box Jumps (30/24)
10 x GHD
15 x Ring Dips

Kettkebell Club

150 squats certainly gave a few of our newer members a lovely introduction to high intensity functional movements. I definately see a few cases of DOMS tomorrow.

Thursday 23 August

Due to so many Squats Wednesday we are having a change up:
Strength:
New 5rm bench

Skill:
Inverted Burpees

Wod:
10-9-8-7-6-5-4-3-2-1
Inverted Burpees
Chest 2 Bar Pull Ups

Results: